The Man In the Mirror: Smart Strength With Charles Staley

Note: Charles is here on a weekly basis to help you cut through the B.S. and get to the bottom of the biggest questions in health and training. Post your questions directly to Charles in the comments below this article.

Question #1: Should I Use the Mirror?

READER: Is it better to face the mirror on squats or to face away?

CHARLES SAYS: Each has a specific benefit and drawback. The benefit of watching yourself is that you have visual feedback on your posture and body position as you lift. This can be particularly helpful if you’re a beginner and/or if you have some type of asymmetry that you’re trying to straighten out.

There are benefits to lifting with and without a mirror

On the other hand, at some point, it’ll be useful to wean yourself off the mirror so that you’ll be better able to develop and trust proprioceptive feedback about your technique. This is especially important if you’re a competitive lifter, since you won’t have a mirror in competition.

So like most things in life, the correct answer depends on context - using a mirror is not objectively “good” or “bad.”

Question #2: How Can I Develop Bigger Legs?

READER: I am so scared of being seen as one of those people who "don't train legs." I do squats, leg press, leg extensions, and curls, and I work my calves until they hurt. Still, my calves are tiny while the rest of my legs have noticeable muscle increases and definition. What gives? Male 23 yo/165lbs.

CHARLES SAYS: A CAT scan recently revealed that I have no calf muscle at all - the only soft-tissue I have below the knees is fascia and scar tissue. This is likely your problem, as well. So keep squatting - and just wear long pants no matter how hot it is outside.

Question #3: What's in a (Program) Name?

READER: Does a lifting program have to have a stupid catchy name to become popular? Fierce 5, Stronglifts, 5/3/1, Ice Cream Fitness (ICF - yes, really), PHUL, Greyskull, the list goes on. (Here are many more).

CHARLES SAYS: Yes. In fact, one of my own inventions didn’t do nearly as well as it could have because it’s called Escalating Density Training. See what I mean? That being said, just because it has a stupid or a catchy name doesn’t mean the program itself is stupid. 5/3/1 is a great program, for example.

Question #4: What's the Deal With Glute Bridges?

READER: Glute bridges seem to be all the rage right now. Is this popularity justified?

CHARLES SAYS: Well, it’s a full-range hip extension against load, it’s safe, and it requires no special equipment. What’s not to like?

Say "yes" to glute bridges.

This Week’s Training

This Week’s Volume: 112,983 Pounds (Last Week: 100,458 Pounds)

Significant Lifts:

2.5” Deficit Pull: 385x10

Well, week two is in the books. This is officially the highest training volume I’ve ever logged, and more importantly, it’s quality volume. So far I’m staying healthy, with the sole exception of some tendonitis in my left knee.

Not too much more to say other than I’m just plugging away as hard as I can, trying to beat the previous week’s numbers every time out. Definitely some fatigue building up, though. In fact, this is the most volume I’ve ever racked up since I started keeping track of that metric years ago.

Next week will be peak week, and then the following week will be a deload. Enjoy the video and as always, keep those questions coming.